Training Log Archive: BruceIn the 7 days ending Apr 17, 2010:
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Saturday Apr 17, 2010 #
7 AM
Running hills 42:00 5.92 km (7:06 / km) +53m 6:47 / km
ahr:151 max:216
Friday Apr 16, 2010 #
12 PM
Running 1:01:34 12.61 km (4:53 / km) +102m 4:42 / km
ahr:124 max:155
River Run
Very pleasant day - too nice to be at work.
Very pleasant day - too nice to be at work.
Thursday Apr 15, 2010 #
12 PM
Running warm up/down 13:11 2.29 km (5:45 / km) +4m 5:42 / km
ahr:120 max:144
Running race 12:59 3.83 km (3:23 / km) +21m 3:18 / km
ahr:169 max:178
Corporate Cup
Good conditions - cool and just a light breeze.
Great start. I was feeling great for the first 1.5kms and rounded the top corner ahead of schedule in 4:49.
It got a bit harder from then on. I had a bad patch across the top, and lost the ~12:40 pack that I was with.
I tried to push on to salvage a sub 13 time. I went through Gov House Drive in around 9:38.
Solo at this stage I pushed hard for the last km, but had to stretch out the last minute and work the stopwatch to run 12:59.94.
Good conditions - cool and just a light breeze.
Great start. I was feeling great for the first 1.5kms and rounded the top corner ahead of schedule in 4:49.
It got a bit harder from then on. I had a bad patch across the top, and lost the ~12:40 pack that I was with.
I tried to push on to salvage a sub 13 time. I went through Gov House Drive in around 9:38.
Solo at this stage I pushed hard for the last km, but had to stretch out the last minute and work the stopwatch to run 12:59.94.
Running warm up/down 19:52 3.68 km (5:24 / km) +44m 5:06 / km
ahr:122 max:142
Wednesday Apr 14, 2010 #
12 PM
Running long 1:15:01 15.02 km (5:00 / km)
ahr:129 max:189
Mike's Meander
Tuesday Apr 13, 2010 #
12 PM
Running hills 38:26 8.31 km (4:37 / km)
ahr:150 max:192
Killer Loop x 5
I need more strength, so I will focus on a lot more strength sessions this month rather than pure speed work.
I substituted a 8 x 800m session at Olympic Park for the Killer Loop.
Lapping at about 3:18 pace
I need more strength, so I will focus on a lot more strength sessions this month rather than pure speed work.
I substituted a 8 x 800m session at Olympic Park for the Killer Loop.
Lapping at about 3:18 pace
Monday Apr 12, 2010 #
12 PM
Running 1:04:44 12.6 km (5:08 / km)
ahr:133 max:150
Easy paced run down to Johnny Appleseed GPS to get a replacement Garmin for Chris Naunton. The start/stop button fell off in his first week of using it.
Sunday Apr 11, 2010 #
10 AM
Orienteering race 1:30:57 [4] 17.22 km (5:17 / km)
ACT Long Distance Chamnps and NOL
7th place, about 4 mins down on 4th.
Probably my best long distance race for 18 months.
I was last starter (except for Jase), and I caught and passed Craig by number 4. It was a lonely run after that, but I was clean and smooth, and enjoyed the open terrain with no big hills and little undergrowth.
This was also the windiest orienteering event that I can remember.
Near the end I felt faster running up hill with the wind, rather than downhill against the wind. I even spread my arms to try to get more lift with the wind.
I was surprised with how well I finished the week. My conditioning over summer had prepared me well for the big load of racing. The only disappointment was getting sick at the wrong time at Easter.
7th place, about 4 mins down on 4th.
Probably my best long distance race for 18 months.
I was last starter (except for Jase), and I caught and passed Craig by number 4. It was a lonely run after that, but I was clean and smooth, and enjoyed the open terrain with no big hills and little undergrowth.
This was also the windiest orienteering event that I can remember.
Near the end I felt faster running up hill with the wind, rather than downhill against the wind. I even spread my arms to try to get more lift with the wind.
I was surprised with how well I finished the week. My conditioning over summer had prepared me well for the big load of racing. The only disappointment was getting sick at the wrong time at Easter.